Most people associate psychoactive drugs with hippies from the 60s, with all night rave party goers, perhaps with music festivals like Burning Man, or with burnout slacker cult heroes from TV shows and movies (Remember Jeff Bridges’ line from The Big Lebowski? When asked what he does for “recreation,” he mumbles something about how he likes to “Bowl… drive around.. . [and enjoy] the occasional acid flashback…”).

Like the majority of antidepressant medications, hallucinogens affect how the brain utilizes serotonin, the brain chemical relevant to memory, sleep, and mood. Different from antidepressants, however, hallucinogens appear to change how different parts of the brain communicate with one other – that may be why many individuals who have taken hallucinogens take away a “significantly altered sense of self,” not to mention an increased degree of “open-mindedness.”

Powerful tools

Psychoactive drugs are among the most powerful substances known, and can have potent effects on the central nervous system. Like any powerful tool, they can be either hazardous or of benefit. If they are administered properly and monitored, they have shown potential to be extremely beneficial.

Research into psychedelics

According to researchers, when combined appropriately with psychotherapy, psychedelics such as MDMA (ecstasy), LSD, psilocybin (“magic mushrooms”), and ayahuasca have been known to improve symptoms of depression, anxiety, and PTSD. Research continues to help us better understand the possible benefits of these substances, while psychologists help bring awareness to any possibly related cultural, ethical, and clinical questions associated with using them.

MDMA. Another study’s findings reflect that symptoms of social anxiety in autistic adults may be manageable with a combination of MDMA and psychotherapy. The results of the MDMA and psychotherapy treatments showed positive results for months, and even years in some cases, for the majority of the research subjects. Notably, social anxiety, which is common among autistic adults, has seen few if any effective treatment options.

LSD, psilocybin, and ayahuasca. Research studies have also delved into how people coping with depression, anxiety, and eating disorders may benefit from psychotherapy coupled with monitored doses of LSD, psilocybin, and ayahuasca.

In one study, participants discussed past experiences with hallucinogens, in terms of their relationship with their emotions, and their spirituality. The use of psychedelics was reported by the vast majority of participants to be associated with greater levels of spirituality, leading to enhanced emotional stability, and subsequently fewer symptoms of depression, anxiety, and disordered eating.

More on ayahuasca. Other research studies have indicated that the use of ayahuasca has shown increases in generosity, spiritual connection, and altruistic feelings; the use of ayahuasca has also been tied to the relief of depression along with mitigating addictive behaviors, as well as relieving stress for those dealing with trauma.

Other landmarks:

In December 2016, the U.S. Food and Drug Administration (FDA) approved plans for the third phase of a clinical trial testing MDMA in the treatment of PTSD. The study is expected to document the treatment experiences of over 200 people over the course of two to three years.

That same month, a research team at Johns Hopkins University released results of a study that tested psilocybin in a group of cancer patients who showed signs of depression and anxiety. High doses, around two to three times a typical recreational dosage, significantly reduced these symptoms, and four out of five continued on with significant overall decreases in depressed mood and anxiety six months later.

In studies of the effects of ketamine (also known as “Special K”) on severe depression, patients typically get ketamine either through an IV or a nasal mist about once a week, in a clinic under strict medical supervision. In some participants, ketamine can ease depressive symptoms in a matter of a few hours.

The times, they are a changin’

This new research coincides with a time when social and political attitudes toward drugs are shifting immensely.

The prevalent abuse of prescription opioid painkillers is framed more as a public health issue than as a law enforcement issue, and in the meantime, an increasing number of states are legalizing medical and even recreational marijuana.

Members of Congress asked the Drug Enforcement Administration to hold off on plans to make the herbal supplement kratom illegal – scientists claim that kratom may be useful to treat addiction and chronic pain.

Researchers tell us that we are still “newcomers and amateurs” in our understanding of how hallucinogens may help. What all the studies are meant to help researchers understand is how permanent changes to the brain’s functioning may be, and how such changes might help those with depression, anxiety, and addiction.

There are currently hundreds of research projects underway, and to date, there is no known research that the Drug Enforcement Agency (DEA) has rejected or put the brakes on. Furthermore, the DEA has also been having talks with researchers and mental health professionals about streamlining the agency’s approval process.

Curious about better ways to address your own depression and/or anxiety? Both are treatable and manageable. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.

Life changes are coming, as with every new year. Now with the holidays behind us, it’s time to take on 2019. Problems getting started? You want this year to be different, but you are not sure what to do? No worries.

Let’s get away from any nomenclature having to do with “resolutions” for the new year. Resolutions are easily forgotten, you get discouraged not too long after the new year, and then what? You’re going to wait until next January to start up with improving yourself? You can get a grip on your depression, anxiety, what have you.

You don’t need a new year, or a new week, even to start working on yourself. How about starting out by setting some short and long-term goals? It may seem overwhelming, but you don’t have to start big. Maybe you want to get better at stress management, or incorporate a more healthy lifestyle. Personal growth is the key, so remember, to just keep moving forward!

One of the best things you can do to help bolster your mental health is to be prepared for and to anticipate change. Our ability to cope with and deal with changes that life throws at us determines in large part how well-adjusted we are, and how proficient we are at problem solving.

Once you get rolling and in the habit of setting and accomplishing goals, you’ll be unstoppable. Don’t get discouraged, and don’t ever give up on yourself. One step at a time. Here are some suggestions to get you started.

Be Proactive. Proactive is a bit of a buzzword, and it is usually associated with something positive. Think of proactive (ahead, in front) versus reactive (afterward). See where you can “work ahead” on things at home, at work/school. If you’re a procrastinator, practicing the art of proactivity can get you out of just about any funk. Set a goal to not just meet the bare minimum, just in the nick of time, but get as far ahead of the curve as you can. Get that assignment done a week early. File that paperwork before the deadline. Set up that appointment when you have an extra 5 minutes on your lunch break. You’ll feel better about life, about yourself, and about your abilities.

Get Organized. Which brings us to getting organized. Entering a space that is organized and tidy has a much more positive effect on your mental health than walking in to a messy space has. One is inspiring, while the latter is depressing and unsettling. Watch some YouTube videos and read some books if you need to, but start working on the habit of staying organized. Ever seen Marie Kondo’s show on Netflix?

Watch What You Eat, Exercise, and Get Your Sleep. Taking care of your body has a huge impact on your mental health, though healthy eating, getting exercise, and getting adequate sleep (healthy living) are often overlooked. Avoid junk food, eat only wholefoods, more protein, fewer carbs, and in smaller portions. Exercise for at least 20-30 minutes, five times weekly. Get 6-8 hours of sleep every night. Get these things down, and you’ll be well on your way to being better able to manage your mental health effectively.

Pick up a New Hobby, Learn a New Skill, Improve One of Your Talents. Maybe you think hobbies are too “old school” for you. You can develop your mind, ease stress, learn to breathe meditatively, etc., when engaging yourself in some pastime that interests you. Do you have a creative side? Take a class in watercolor painting. Do you like music? Have you ever thought of taking up the guitar or piano? Developing a hobby, skill, or talent will help lift your mood, and increase your self-confidence.

Reign in Your Use of Technology.Excessive time on electronic devices, chatting, posting, gaming, etc. has been shown to be tied in with feelings of depression, low self-esteem, suicidal ideation, negative self talk, etc. Have you ever thought of taking a break for a week or two from Facebook, or Instagram, or Twitter? Why not give it a try? You may feel more liberated than you ever thought possible.

Build Up a Reserve. Research shows that investing time into quiet, introspective activities, like mindful meditation, can be a great help for mental health. Mindfulness practice also helps you build up a reserve of inner strength and groundedness to help you cope with any kind of future challenges you may find yourself facing.

Get in the Habit of Telling Yourself Positive Things.It should come as no surprise that the way you think about yourself can have a huge effect on how you feel. Get in the habit of using words in your self-talk that reinforce feelings of self-worth and personal power. For instance, instead of saying: “I’m such a loser. I won’t get the award because I blew it writing my essay,” say something more like, “I didn’t do as well on my essay as I was hoping, but that doesn’t mean I won’t get the award.”

Start a Gratitude Journal.Expressing gratitude and remembering the things you have to be thankful for have been unmistakably linked with a healthier sense of well-being, happiness, and mental health. Start a journal if you don’t already have one, and write down three things every day that you are grateful for. Think on them every day, and let them soak in. How does it feel? Pretty good, right?

Now for a great year. Here’s to your mental health and winning 2019!

Gearing up for a great 2019? If you’ve ever struggled with mental illness or low self-esteem, now is the perfect time to address mental health issues. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

Things to look forward to in 2019. Depression is known to be so emotionally draining in part due to the fact that those who suffer from it feel permanently and chronically “stuck,” with nothing new to look forward to on the horizon. Sound familiar?

The late comedian George Burns once quipped that his secret to feeling young was to “have something to look forward to when he woke up every morning.” If you’ve been dealing with the holiday blues, or if you deal with mental illness issues like anxiety and/or depression regularly, perhaps you’ve been thinking that now that the holidays are over, that it’s January 2019, and that there’s nothing but grey days in store for the next couple of months. But think again.

It’s interesting to hear so many people diss on a year that’s coming to a close, without thinking about all the great things that happened. Think of all the people you know who have grumbled something along the lines of, “Wow, 2018 was terrible. I can’t wait for the new year!”

To help you keep some “big picture” perspective for the new year, from tech, science, movies, social change, following are some things we can all look forward to in 2019.

The world is (most likely) not going to end. Hey, there’s a break! A few years ago it was predicted that an asteroid was going to pass by the Earth in 2019 with a minor chance of crashing into us (which would have been nothing short of utterly catastrophic). NASA, however, has officially declared that such a collision with earth will not occur, and that the asteroid will not fly by as closely as initially predicted. In fact, it will be pass by us over 2.5 million miles farther away. Sorry YouTube conspiracy-mongers.

Five eclipses. Remember the 2017 eclipse that went all across North America? South America and South Asia will now have a turn at amazing eclipse views. July 2, 2019 will show us a complete solar eclipse over southern Chile and Argentina, as well as over parts of the South Pacific. On December 26, the day after Christmas, another total eclipse will head across the Arabian Peninsula and then over areas of South Asia. All in all, the world will enjoy five eclipses in 2019, some solar and some lunar.

2019 Women’s World Cup. The FIFA Women’s World Cup, will take place in June through July 2019 in France, whose men’s team happened to win the 2018 World Cup. The U.S. Women’s National Team returns as the event’s reigning champions from the 2015 World Cup in Canada. Not a soccer fan, but prefer rugby instead? The Men’s Rugby World Cup is set to happen in Japan in September.

A $100 million Fortnite gaming tournament. If you’ve never heard of the game called Fortnite, here is a great way to become better acquainted. There isa large Epic Games Fortnite tournament coming in 2019 with a winner’s pot of $100 million. Anyone with a gaming console, lots of attitude, and skills can join in. Qualifying brackets have already begun, but qualifications will go on through the better part of the year before the big tournament begins.

So, there you have just a taste of what there is to be excited about coming your way next year. Which brings us back to George Burns. Another piece of sage advice he left behind for us involves an old saying, “Life begins at 40.” George Burns’ take? “…That’s silly. Life begins every morning you wake up.” Here’s wishing you a great 2019!

Concerned about your own depression and/or anxiety? Both are treatable and manageable. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

You can avoid family conflict during the holidays (or at least minimize it). Avoiding family drama during the Christmas/holiday season can be a bit of an art, but it is certainly something you can manage. And well.

Imagine: One person (or one person’s wife) ends up resentfully doing most of the organizing, cooking, and work, while another relative imbibes too much and blurts out a dark secret, and then another relative’s child throws an unbearable tantrum. Any single one of these occurrences, not to mention a combination of several, can be all it takes to ruin yet another annual family holiday gathering.

The holidays tend to be stressful for just about anyone. Combine this stress with the fact that some individuals can be thoughtless, inconsiderate, nitpicky, irritating, and sometimes outright spiteful. Worse, many such individuals (yes, including your own family members) never own their own behavior, and really don’t care how hurtful, problematic, or careless with the feelings of others they may be. It is always “someone else’s fault.”

Holiday stress + wanton emotionally reckless behavior. It makes quite the combination, and it’s enough to make everyone else hate the holidays, hate getting the family together, and wish they could fast forward the clock past New Year’s.

What Drives it All?

What are some of the dynamics that create an atmosphere ripe for familial holiday conflict? Let’s look at a few:

“Short fuses.”A family member (or members) prone to angry outbursts that are typically disproportionate to the situation or to the initial trigger (“I said NO PECANS!! Why can’t you do ANYTHING right???”).

Opinionated individuals tend to be extremely rigid in their thinking, suspicious without reason, unwilling to concede anything, or seemingly just defiant and argumentative for the sake of it (“I know what I’m talking about, and if you don’t agree with me, you’re an idiot!”).

Attention hogs. You know him or her. The family member who needs to be the center of attention at all times, who sometimes acts out when offended at feeling left out of any conversations, outings, events, or what have you.

The buzzkills. Then there are the family members around whom you feel ever physically and emotionally drained, or worse yet, you feel agitated, anxious, unsettled, or upset.

The martyrs. A relative who loves to play the victim, or who feels entitled to receive special treatment. Vindication for perceived injustices and having unreasonable demands met are the sought-after prize for these individuals. All at the expense of others, of course. (“One day you’ll be sorry when I’m gone!”)

The wound collectors. Fixates on past offenses, slights, mistakes/flaws of others, and is ever ready to bring them back up at the drop of a hat. No forgiveness or forgetting. No peace.

Irresponsible speech and behavior. A family member who always seems to irritate or hurt others’ feelings, as if the negligent perpetrator feels no obligation whatsoever to “turn on the filter” (“I tell it like it is!”).

The never-ending family feud. Not nearly as fun as the game show, family feuds among your relatives may be brief outbursts that last a few minutes, or that maybe go on for hours, days, even weeks and months with minimal effort (or even desire) to reconcile or end them.

Feelings of unhappiness, of being emotionally drained, edginess, lack of fulfillment, worthlessness, etc.You “walk on eggshells,” around the family get-together, constantly on your toes to avoid the next incident that will embarrass you or leave you feeling hurt.

The first thing you should do is recognize that none of this is your imagination. Such individuals may act reasonably one day, but that doesn’t mean you should simply ignore such flagrantly bad habits and behaviors, especially when they hurt you or others. These people need help, and should seek out a professional who can help them become more aware of their behavior and manage it better. Meanwhile, you still have to protect yourself. Remember, such incidents can serve as a trigger to set off your own mental illness.

Mind your own boundaries

Here are some suggestions regarding what you can do when dealing with such bad behavior from family members and to help avoid family drama during Christmas break or any other time of year:

This is no time for therapy. Remember that family time at the holidays is not the time for a therapy session. That is for professionals to handle in private at another appropriate time. Don’t let your holiday cheer be robbed by going for the bait and ending up being drawn into drama that you don’t want.

Set boundaries. Without being too exacting, determine ahead of time what you will and won’t tolerate. You may have to separate yourself from the group or not attend at all if things start to head south. Do not ease up on your boundaries until inconsiderate behaviors change (e.g., if dinner is scheduled at 6, then start at 6. Latecomers will just be late. No attention hogs, no dramatic entrances, no shows of dominance, etc.). You are under no obligation whatsoever to be victimized.

See reality for what it is. Words matter little if there is no action behind it to back it up. Don’t just write off hurtful behaviors.

Taboo topics. Get a consensus up front regarding what everyone else is willing to discuss and not discuss (e.g., religion, politics). These discussions can tend to bring out the worst in people.

Taboo behaviors. Some individuals revert to coping mechanisms/behaviors such as binge drinking in order to create a divide in the group, antagonize, or irritate others, and such antics should be squelched beforehand. You can set the rules in your house, but if you and your family are elsewhere, don’t join in to the discord.

Call for help if you need to. If someone gets violent or draws a weapon (especially after drinking/drugging), don’t even hesitate to call the police.

Safety is not a guarantee. Just because you are with family does not mean you are emotionally/physically/psychologically safe. Watch out for yourself and avoid/avert anything or anyone who might do you harm.

Plan on having a good time together! Don’t give audience to someone in the group who insists on hijacking the rest of the group and “holding them hostage.” Don’t give something unsavory a life by giving it your attention. Focus on creating positive memories together with your loved ones.

Awkward and unhappy family moments do happen, even with the best intentions, so don’t feel like you’ve failed if a family holiday get-together goes awry. Be polite, be loving, but be firm in taking care of yourself.

Holidays with the family got you down? It may not be just a case of the “holiday blues.” Depression and anxiety are treatable and manageable. If you or someone close to you need to talk to someone about family dysfunction or other mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

Contrary to popular belief, the months of November and December sport the lowest suicide rates, and that’s a good thing, though depression may occur at any time of the year. Holiday depression and stress from November through New Year’s can bring back painful memories, reminders of feeling alone, not to mention the rest of the typical holiday rigmarole.

Some noteworthy statistics:

56 percent of those surveyed reported increased stress at work, but only 29 percent experienced greater stress at home.

38 percent said their stress levels inevitably spike during the holiday season, with the main suspects including: shortages of time and money, excessive commercialism, pressures of gift-giving, and the often stress that comes with family get-togethers.

Most individuals surveyed spoke of high spirits, love, togetherness, and happiness, though they also complained about fatigue, sadness, irritability, and eating and drinking too much, which causes bloating.

Do you get stressed during the holidays? Does it make your mental illness feel worse? Coping with mental health issues can be difficult enough in its own right, but keeping it all to yourself will only make it more difficult.

With celebrities like comedian Pete Davidson and musician/actress Lady Gaga appearing in recent news about their open discussions related to their depression and other mental health issues, we hope you’ll enjoy some quotes by some famous (and also some by not-so-famous) individuals. These quotes offer thoughts and insights into facing and talking openly about mental illness to give you some perspective and help you through the holidays.

“Depression doesn’t take away your talents; it just makes them harder to find. But I always find it. I learned that my sadness never destroyed what was great about me. You just have to go back to that greatness, find that one little light that’s left.” — Lady Gaga

“Sometimes you climb out of bed in the morning and you think, I’m not going to make it, but you laugh inside — remembering all the times you’ve felt that way.”— Charles Bukowski

“Mental health…is not a destination, but a process. It’s about how you drive, not where you’re going.” – Noam Shpancer

“Always bear in mind that your own resolution to succeed is more important than any other one thing.” – Abraham Lincoln

“About a third of my cases are suffering from no clinically definable neurosis, but from the senselessness and emptiness of their lives. This can be defined as the general neurosis of our times.” – Carl Jung

“Remember that you were given this life because you’re strong enough to live it.” –– Unknown

“It’s never overreacting to ask for what you want and need.” ― Amy Poehler

“Now that I was famous, I was afraid I would never find somebody again to love me for me. I was afraid of making new friends. Then one day my mom said: ‘Why do you think a person wouldn’t love you? Don’t you know how smart and sweet and beautiful you are?’ That’s when I decided I only have two choices: I can give up, or I can go on.” — Beyoncé

“Self-help gurus are constantly telling us that we can get anything we want through the ‘power of positive thinking.’ This is an unrealistic and potentially damaging message, I think. By contrast, meditation is a doable, realistic, scientifically researched way to get significantly happier, calmer, and nicer.” — Dan Harris

“Normal is a setting on the washing machine.” — Unknown

“I have never been remotely ashamed of having been depressed. Never. What’s to be ashamed of? I went through a really rough time, and I am quite proud that I got out of that.” – – J.K. Rowling

“I take medication daily and have for many years. I also try to exercise a lot, because there’s some evidence that exercise lessens the symptoms of anxiety, and I try to use the strategies that I’ve learned in cognitive behavioral therapy to cope with my illness. But it’s a chronic illness and it hasn’t, like, gone into remission or anything for me. It’s something I live with, something that I’ve integrated into my life. And we all have to integrate stuff into our lives, whether it’s mental illness or physical disability or whatever. There is hope. There is treatment. You are not alone, and while I know the struggle feels at times completely hopeless and futile, there is a far shore for the vast majority of people, and I wish you the best.” — John Green

“You’re only given a spark of madness and you mustn’t lose it.” — Robin Williams

“Every struggle in your life has shaped you into the person you are today. Be thankful for the hard times, they can only make you stronger.” — Keanu Reeves

“My depression and my ego are two things that I treat equally, just like this, where I go, ‘{gentle parent voice} Oh, here you go, what do you want now? Alright, ok, I’m not gonna give you that, but we’ll do this, how about that? Is that reasonable?” George Saunders said when you deny a fault in yourself you’ve made it ten times more powerful. AND now you have two faults: the fault you had and the lie you’re telling yourself about it.” — Patton Oswalt

“The bravest thing I ever did was continuing my life when I wanted to die.”― Juliette Lewis

There’s no need to be perfect to inspire others. Let people get inspired by how you deal with your imperfections. — Ziad K. Abdelnour

“Fate whispers to the warrior, ‘You can not withstand the storm.’ The warrior whispers back, ‘I am the storm.’ ” — Unknown

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”— Ralph Waldo Emerson

Is your depression turning out to be more than just a case of the “holiday blues?”Depression is treatable and manageable. If you or someone close to you need to talk to someone about behavioral/compulsive addiction or mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

/wp-content/uploads/sol-logo-2.jpg00Jonathan W. Crowell/wp-content/uploads/sol-logo-2.jpgJonathan W. Crowell2018-12-04 21:50:462018-12-26 21:56:1025 Quotes About Depression to Help You Through the Holidays

Depression can take the wind out of anyone’s sails. And mothers can be particularly prone to it.

It’s been said that the loneliest feeling in the world is being around those you love…and still feeling alone. This is not a statement meant to be overly dramatic. This kind of depression, loneliness, existential dread, call it what you will, is the everyday reality for millions of women in the United States who stay home with their children. “Momming” can be extremely difficult, and can take not only a physical toll, but also be exacting both mentally and emotionally.

The worst part of it all is that it instills the desire in many dedicated mothers to run away and abandon those whom they could never live without, and it also instills the acute, unsettling feeling that one of life’s highest callings – motherhood – might slowly be killing them.

Add to that feelings of shame and guilt when mothers experience signs of depression and anxiety. More often than not affected mothers do not treat it like the mental illness or ailment that it is, but rather they fear that others will see it as a sign of failure or weakness. Many mothers indulge themselves in berating thoughts about themselves, otherwise known as negative self-talk. They promptly tell themselves that they are bad or incompetent mothers and that they will never “add up.” They will likely be hard on themselves for not “finding the joy” in motherhood that they assume all other women are enjoying.

Why moms are more prone to depressionDepression is usually linked to a sense of hopelessness, of being overwhelmed, and dark feelings of not having any control over one’s own life. Imagine feeling like you have to be “on,” and energetic, and chipper. All. The. Time. Meanwhile, your reward all too often looks like:

The never-ending and often excruciating monotony of your day-to-day routine

Constant feelings of isolation

Little to no recognition for all your efforts

Little to no respect

No income of your own

In short, lots of work and effort day in and day out, with seemingly little to show for it. Add anxiety (a frequent bedfellow of depression) into the mix, often in the form of having to do everything “perfectly,” and it’s no wonder that the sense of being overwhelmed can be so suffocating for so many mothers.

What “Mom Depression” looks likeDepression attacks and undermines your ability to function from one day to the next. For mothers it may look like pronounced weight gain, fatigue/lack of energy, difficulty concentrating and with carrying on conversations with other adults, disrupted sleep, feelings of worthlessness and insignificance, lack of self-care because of putting everyone else’s needs before yours, and an increasingly unhealthy diet. Loneliness and despair can’t help but set in to stay for a while.

Many mothers, before seeking help, and rather than have a noisy emotional outburst, will go through a process of withdrawal and “emotional implosion.”

What to do

If you’re a mother yourself and any of this sounds familiar for you, start by reminding yourself that you’re not the only mom struggling. Here are a few things you can do in the name of self care:

Get Moving: Exercise!

You might not feel you have time for exercise, amid all the housework, cooking, laundry, taking care of the kids, getting errands done, etc. It is, however important that you carve out some time, even if it’s just 20-30 minutes (or even two to four 10-minute blocks spread out throughout the day) to get your blood flowing. Your mind will be more clear, and your body will feel better. Whether you decide to get up a little earlier, or ask for some help from your spouse or partner to watch the kids, the rewards will be worth the efforts.

Get Out: Sunshine and Fresh Air!

The day might slip by way too quickly, but weather permitting, be sure to get yourself out in the fresh air for a little while every day. You can walk with your kids to the park and let them burn off some energy, or even just walk around your back yard. Just stretch your legs, breathe deeply, and enjoy the sunshine.

Eat Better: A Healthier Diet!

Unhealthy junk food saps you of your energy. Consuming unhealthy food on a consistent basis can leave you feeling chronically awful. Be sure to include some things for yourself on your shopping list next time you’re at the store. You don’t have to be completely gung-ho about cooking a super gourmet meal for yourself three times a day, but you can stock up on yogurt, nuts, carrots, hummus, etc. Maybe you could try out a subscription meal delivery service like Blue Apron and make sure you’re nourishing yourself properly.

Find a friend: Venting!

It would behoove you to befriend other mothers in the same boat as you, either in your neighborhood, via social media, or perhaps in your congregation. Friends can be good sounding boards, and can help you find perspective amidst your own worries. It also feels good to be there for someone else and help them find their own perspective. Your own problems will seem less significant. You might even be able to find a new friend at the gym if you can get away now and then.

Are you a mother struggling with negative feelings including feelings of worthlessness, anxiety, or depression? If you or someone close to you need to talk to a professional about depression and/or anxiety associated with being a parent, or about other mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

Career depression is a thing. Work-related anxiety is also very real to those who experience it.

Stress is a normal part of life, and in fact, any long-term “stress free” scenario would end up being counterproductive. What would motivate you to go to work and pay your bills? A base level of stress is normal in everyone’s life. The problem comes when it becomes overwhelming and induces debilitating depression and irrational anxiety (anxiety disorder) for someone.

Stressed at work

It should not come as a shock that most working Americans experience stress at work.

According to a Anxiety Disorders Association of America (ADAA) stress and anxiety disorders survey, the following is worth noting:

Among those surveyed, reported stress and anxiety was culprit to most often impact:

Quality of work (50 percent claimed)

Performance in the workplace (56 percent… this would be considered “performance anxiety”)

Not surprisingly, the dominant “go-to” behavior for coping with work-related depression, stress, and anxiety? For 44 percent of both men and women, it’s to sleep more. Other stress “escapes” include: drinking more alcoholic beverages (20 percent), over-the-counter meds (23 percent), more frequent exercise (25 percent), smoking (27 percent), and more caffeine (31 percent).

Career depression (work-related depression, career disillusion, etc.) and anxiety at work

Have you ever been depressed at work? Had an anxiety attack or panic attack? Felt non-stop anxiety? Had difficulty concentrating on work, or maybe you’ve been exhausted and felt unable to keep up because you’re having trouble sleeping? Have you frequently felt on the verge of tears, or felt overwhelmed or like an “exposed nerve?” Have you ever felt like you just needed to “push yourself” through, and then you’ll feel OK later? Maybe some combination of the previously mentioned scenarios? .

As we mentioned earlier, some level of stress at work is to be expected. Maybe you’ve upset a client, feel like you have more than your fair share of work, or have a big presentation coming up – Job burnout is very common. But depression and anxiety at work can develop into a serious problem.

To make matters worse, when you feel extremely uneasy, depressed, chronically stressed, or anxiety at work, you might begin to develop additional anxiety about your boss’ assessment of your work, or about your job’s stability.

More on depression and anxiety at work

One defining characteristic of depression and anxiety involves a distinct feeling of helplessness, like you have no control whatsoever over your situation.

You may feel like you need to speak with your boss, supervisor, or HR office, though many people are reluctant to because they don’t want to be viewed as “a problem,” or “incompetent,” or “weak.”

There are definitely some things you can do, some things that are within your control. Consider the following suggestions:

Get organized.It may seem like a waste of time when you feel you have so much to do, but tidying your desk and filing things away where you can easily find them later will end up saving you time, help you feel on top of your game, and even divert a catastrophe down the road.

Manage your time effectively.Thoughtfully set goals, and get in the habit of creating and checking off to-do lists for every day and for every week overall. Learn to prioritize your tasks, and get yourself onto a disciplined schedule.

Prepare to plan, plan to prepare.Dive right in to big projects as early on as you can. Get ahead of your work schedule as much as possible. Set intermittent deadlines for yourself. Be proactive about identifying potential problems, and think through how to address them before they happen.

Get to work! Easier said than done, but diving in and pushing yourself to excel at work can help take some of the edge off, give you a sense of accomplishment, and improve your confidence and self esteem.

Set your own standards of excellence.Focus on the quality of your work so you don’t have to backtrack and redo anything if it can be avoided.

Be ambitious, be disciplined, but be gentle with yourself. Be realistic and avoid overcommitting and overextending yourself.

Don’t be shy about asking for help. Especially if you feel overwhelmed. You can always return favors later when someone else needs your help.

Speak your mind. Communicate, and articulate calmly and diplomatically when you feel overwhelmed. Most managers and supervisors are understanding and will do what they can to help you succeed.

Talk to a trusted peer/friend at work.It can be very therapeutic to get your worries and anxieties off your chest with someone you trust. Talking through your doubts, concerns, worries, etc. with someone can also give you some valuable perspective.

Avoid difficult coworkers. Does it stress you out thinking about how to deal with difficult people? Avoid negativity, gossip, backbiting, bad attitudes, etc. in the workplace. Just press on.

Take occasional breaks. About once an hour, take a breather. Walk around the block, enjoy the day, clear your head, breathe deeply. It will help you get refocused and improve your productivity.

Celebrate your successes. Never forget to give yourself credit (as well as to those who may have helped you along the way) when you accomplish something you feel good about, even small things.

Take care of yourself. Eat a balanced diet, mind that you get adequate sleep, get your regular exercise in, and as much as possible, avoid caffeine and alcohol. Your mind will remain sharp and limber, and you’ll always be ready to confront the next challenge.

Keep in mind that, no matter how well you think you may be able to manage your stress, anxiety, and depression at work, you may at some point need to call on a professional to help. One way to know you might need to get help is a chronic painful, uneasy feeling (a.k.a., malaise) that you can’t seem to shake no matter what, and that crippling feeling has infiltrated not only the workplace, but all areas of your life.

It doesn’t mean you’ve failed, it just means you’re smart.

Is work leaving you feeling emotionally exhausted, beaten down, overwhelmed, in a panic, or helpless? If you feel you need some guidance to cope with stresses, depression, and/or anxiety at work, consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

/wp-content/uploads/sol-logo-2.jpg00Jonathan W. Crowell/wp-content/uploads/sol-logo-2.jpgJonathan W. Crowell2018-11-12 21:38:012018-12-26 21:45:21Depression and Anxiety at Work: What They Are and What to do About Them

Mental health advocates may now officially have something else to worry about. In the latest revision to its disease classification manual, the World Health Organization (WHO) states that compulsive video game playing now qualifies as a mental health condition.

By treating “gaming disorder” as its own separate addiction, WHO claims that it should serve as a help for families, friends, spouses, health care professionals, and governments to be more aware of the associated signs and risks involved. Don’t be too alarmed, however (at least not yet), as WHO and other professionals have clarified that incidence of the disorder are to date very rare, with the belief that less than 3 percent of all gamers are affected.

The trend seems to be on the rise, however, as the existing scientific evidence has been compelling enough to convince WHO to approach gaming disorder (also known as gaming addiction) as its own problem. There appears to be adequate demand for the disorder’s treatment in some parts of the world. You may already know someone or know of someone’s child who spends countless hours getting wrapped up and consumed playing violent role-playing games like “Fortnite.”

While there are those that express concern about the new classification being “something else to worry about,” a sizable contingent of interested parties welcome WHO’s assessment, claiming the critical necessity of identifying as soon as possible those who are addicted to video games, in order to get them help.

Some studies suggest that when individuals are engaged in playing online or other video games, certain pathways in the brain are triggered in an intense and direct way, similar to the way that the brains of drug addicts are manipulated by their substance of choice – in other words, gaming can set off a neurological response that influences the mechanism of enticement, pleasure, and reward. In severe cases, this dynamic has manifested itself as strikingly similar to the uncanny pattern of addictive behavior.

What is an addiction?

For the vast majority of people, video games are more about entertainment and novelty. Take the fad game “Pokemon Go,” for example. Even if most people play games like “Pokemon Go” a lot, it’s just a passing “phase,” more than anything, and when they get bored with the trend, they’ll just get on with their lives. No addiction. Others are not so fortunate.

Most people associate addiction with substances (usually alcohol or drugs), and maybe with some behaviors, such as compulsive gambling and compulsive promiscuity. Here are a few possible criteria for what could be considered to be an “addiction” in the context of psychology, psychiatry, and mental health:

An individual continues to need more and more of a substance (or behavior) to keep him or herself going/engaged/entertained.

If the individual runs out of the substance/behavior, he or she becomes unhappy and irritable.

When in doubt, the quick definition of an addiction is: When an individual continues to indulge him or herself with a substance or behavior, even when that person is aware that it is detrimental and harmful.

Gaming likely meets these criteria, with many reports of severe withdrawal symptoms in game addicts. Episodes of aggression, anger, depression, and even violence have been reported.

What’s the big deal?

Gaming addiction is typically associated with teenagers, but it can be just as harmful to adults. Compulsive gaming for adult video game addicts can hinder job or school performance, and can be harmful to relationships.

Many adult gamers often skip social engagements, work, meals, and sleep.

Be mindful of addiction warning signs

Remember that most people who play video games, even if they seem to play them a lot, don’t develop an addiction to them. Parents and friends of video gamers should be mindful and watchful for warning signs of potentially detrimental problems. Some warning signs of gaming addiction include:

Gaming for ever-increasing amounts of time

Declining performance at school or work

Playing video games to escape from real-time problems, depression, or anxiety

Thinking about and talking about gaming at other times throughout the day

Lying to friends and family to hide gaming

Becoming irritable when having to cut down on time playing video games

If someone’s gaming time appears to be taking over his or her life, when someone’s normal routine is consistently disrupted (e.g., schoolwork, socializing, work), then it may be time to seek professional help.

Do you or someone you know struggle with an addiction to video games? Behavioral addiction is treatable and manageable. If you or someone close to you need to talk to someone about behavioral/compulsive addiction or mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.

Anxiety may not be your favorite thing to deal with, but there’s a flip side to it. Maybe you’re sensitive, moody, and maybe others think of you as “unusual,” but take heart knowing that anxiety and creativity may be closely linked.

Yes, it’s true, anxiety affects many people every single day (affecting around 40 million adults in the United States over the age of 18, which amounts to 18.1 percent of the U.S. population. Though anxiety disorders are the most common mental illness in the U.S., only 36.9 percent of those that suffer from them seek treatment), but it tends to be particularly acute and prevalent for the highly sensitive, creative, and gifted members of our society.

Look at it this way: without anxiety disorders, the world would never have been graced with the talents of: Abraham Lincoln (U.S. President), Emily Dickinson (American poet), Vincent van Gogh (Dutch artist), Brian Wilson (American musician/Beach Boys frontman), or T.S. Eliot. In fact, Eliot gave us the sentiment, “Anxiety is the hand maiden of creativity.”

Anxiety is a common experience shared by “creative types,” experienced very differently from person to person, even though outward symptoms in different individuals may bear resemblances. It is a defense mechanism that may be a reaction to the surrounding environment or to something that may happen in the future, and it may be a reaction to something from the past, even as far back as childhood.

Anxiety has even been referred to as “the price one pays for the ability to imagine the future.”

Why creative folks?

Simple. Very active minds are able to conjure up so many things to be worry about. Less complex minds may worry less because there isn’t as much thinking. But with the creatives, there’s always a lot of thinking.

If your mind is not only active, but also creative, that ups the ante. Stress is a universal experience, but for those that are creative, bright, talented, motivated, ambitious, etc., these added talents can add to the everyday stress of life—more is always expected.

What do creatives stress about?

Sources of stress are different for everyone, but here are some typical stressors for creative minds:

Humanity cannot afford to waste human creative gifts. We need to continue learning how to nurture them. Some individuals with a talent they’d like to play with and develop more thoroughly may erroneously think that “it’s a silly waste of time” or maybe that it’s “too late in the game.” Creatives need to understand how important these gifts are and pursue them. It’s never too late to start.

Creative individuals are naturally more vulnerable, though more… creative. An openness to new experiences, an aptitude for dealing with ambiguity, and novel ways of approaching life allow creatives to perceive things in fresh, original new ways. Creatives live in a much more fluid and ethereal world, as stressful as it may be (think of sensory overload). Meanwhile, those that are less creative tend to quickly respond to life based on what they have been told by those in “authority.”

Creative aptitudes can lead to social alienation, anxiety, and depression. Such is the life of a creative. Though they may experience higher rates of mood disorders than others, their highs and lows tend to be more spread out and brief, which can lead to more creative periods in their lives.

Talented, creative, original individuals may seem unique, unusual, and even strange to others. Creatives may find themselves responding to criticism, mockery, or outright rejection for their unconventionality, or for questioning “too much.” Most people are uneasy with open, new ways of looking at life, and many will never hesitate to say so. But creatives should never let that stop them.

Creative minds are challenged at “curating” incoming thoughts and ideas. Creatives are not only more prone to mental illness, they exhibit a problem with filtering or selectively blocking the countless stimuli coming into their brains. Something that helps them? Spending long blocks of time isolated from other people.

And one more: Creative people are more likely to be original and productive when enjoying the company of other creatives.

The poet once said ‘It’s good to be tortured. The thoughts are unstoppable.’

Take American musician Lady Gaga, for instance, who once spoke of one of the most common experiences among artists: a racing mind. She spoke of not being able to “control her thoughts at all,” and of being “tortured.” But she claims to enjoy the torture. Thus, she says her music comes to her constantly.

So, if you’re a creative, embrace the creative gift you’ve been given and celebrate your uniqueness. Use it. Use what frightens you to get motivated and creative.

Some anxieties, like an overwhelming sense of perfectionism, can interfere with creative thought, and be crippling in countless areas of everyday life. If you feel your anxiety is interfering with your creative side, it may be time to seek treatment for your anxiety.If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.

Have you ever thought about the effects your diet has on the way you feel and think about life? Eating too much of the wrong things and not enough of the right ones can impacts your brain and your mood, saps your energy, disrupts your sleep, and debilitates your immune system. So what to do? You need to change over to a healthy diet, low in sugar and rich in healthy fats.

Everyone is different, and responds differently to foods. Genetics and other health factors come into play, so go ahead and experiment a little. First, get rid of your “bad fats,” the ones that can wreck your mood and optimism for life, and start consuming all the good fats that are healthy for your brain.

Physical activity releases endorphins, which are mood-boosting chemicals that also give you energy. A regular exercise regimen (it doesn’t take a lot!) will also improve your memory, release stress, and improve your sleep. By getting on top of your physical health, you’ll start feeling better almost right away. Also, you can’t have a healthy mind without a healthy body.

How to get started

You can get away with as little as 30 minutes for your exercising to have a positive effect on your brain. Even broken up into three 10-minute blocks will work just as well.

How about some rhythmic exercises that get your arms and legs moving? Walking, running, weights, swimming, dancing, martial arts, etc.

Be mindful. Mindfulness can help enhance your exercise. Don’t let just let your mind run wildly and blindly, rather focus your thinking on your breathing, on how your body is feeling as you move, on the wind on your skin, on the way your feet feel as they touch the ground. This will help clear your mind, too.

So, take a walk at lunchtime and enjoy the fresh air. Play Frisbee with your dog. Dance to your favorite tunes. Play active video games with your family. Start cycling and walking more.

A little bit of exercise goes a long way, and helps you get a sense of more vigor and control.

Stress management

Stress will sap your mood as quickly as just about anything, leaving you feeling emotionally drained and bummed out. Life is always going to have some level of stress (if you had zero stress, you’d never be motivated to go to work, pay your bills, take care of yourself, etc.!), but it is unhealthy to have it in excess; fortunately, you can keep it controlled. Try some stress management activities and say “hello” again to a sense of balance in your life.

Learn to enjoy leisure time.Do plenty of things simply for the sake of doing them, and because they make you feel better. Watching funny movies, walking on the beach, diving into a good book, etc. And don’t feel guilty – you’re not being irresponsible. Your brain and body need to decompress from time to time.

Spend time with family and friends. Getting some face time in with someone who cares about you and your wellbeing is a surefire way to calm your nerves and insulate your stress. You’ll feel better quickly, even if you can’t change the stressful situation right away.

Be good to your senses. Big, scented candles. Soothing music. A hot bubble bath. The warmth and the scent of coffee in your favorite café. Do any of these things sound appealing? How about squeezing a stress ball? Opening the window and listening/smelling the rain? Start experimenting with some things that make your senses tingle to find out what you respond to best. You’ll always be able to get yourself to calm down and relax when you need to.

Gratitude. Nothing dissolves a bad mood quicker than being grateful. Pray and meditate on these things, keep a gratitude journal (write down at least three things daily you’re grateful for), remind yourself to be grateful more often. Your outlook on life will begin to improve drastically.

Bonus tip! Own your emotions

How well do you know yourself and what you’re feeling? How good are you at identifying and articulating those feelings for yourself and others? If you learn to be more aware of, identify, and take more responsibility for your emotions, you’ll be well on your way to better mental health management skills. Find an app or check out this free online pdf download that can walk you through some techniques.

When to seek professional help

If you’ve made honest and consistent efforts to get your mental and emotional health normalized where you’d like them to be and still aren’t functioning optimally at home, work, and in your relationships, it may be time to seek professional help. Input from a trusted mental health professional may be able to motivate you to do more for yourself than you’d otherwise do alone.

What is the latest regarding your mental health? Always remember that it is very treatable and manageable. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Healthat 844-600-9747.